Call Us: (775) 870-7924

03/05/2018

5
Mar

03/05/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

10/10 Band Pull Aparts

12 Squats

12 Ring Rows

12 Glide Throughs

Hip Flow with Barbell (No Measure)

With a Barbell in Back Rack:

6 Side Lunges

6 45 Degree Lunges

6 Lunges

6 Good Mornings (L)

6 Good Mornings (R)

6 Good Mornings

6 Back Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

P: Back Squat (4 x 3 @ 88-98%)

Gymnastics

H: Ring Rows (4 x 1 @ 50X12)

F: Pull-ups (4 x 1 @ 50X12)

P: Pull-ups (4 x 1 @ 50X20)

Metcon

Metcon (No Measure)

3 Rounds

Every 6 min complete:

H – 10 Ring Rows

20 Knee Pushups

30 Situps

40 Squats

F – 10 Assisted Pullups

20 Pushups

30 Situps

40 Squats

P – 15 Pullups

25 Pushups

35 Situps

45 Squats